Latest / Stacked Intent: Your Guide to Authentic, Intentional Living / 117 Physical Self Care: How to Treat Your Body as an Act of Self-Respect

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117 Physical Self Care: How to Treat Your Body as an Act of Self-Respect · Stacked Intent: Your Guide to Authentic, Intentional Living

• 0:00
  SPEAKER_00: Hello, my name is Becca Stackhouse Morrison, and I am ready for you to tune in each episode to hear ways to become you.
• 0:09
  SPEAKER_00: Looking at ways you can be your authentic and intentional self, you'll finish each episode motivated to live life more authentically.
• 0:18
  SPEAKER_00: I learned how to be truly me through relationships, chronic disease, finances, and taking each journey along the way.
• 0:26
  SPEAKER_00: Talk about the real aspects of life?
• 0:29
  SPEAKER_00: Of course.
• 0:30
  SPEAKER_00: Relationships, finance, nutrition, hardships, exercise are all topics that we will discuss.
• 0:37
  SPEAKER_00: Pull up a seat, drive safely down the road, or get into that workout groove to be challenged, motivated, and encouraged to be you.
• 0:46
  SPEAKER_00: This is the Stacked Intent podcast.
• 0:52
  SPEAKER_00: Welcome back to another episode of Stacked Intent.
• 0:55
  SPEAKER_00: I am Becca, and on this episode, it's just me, but we're gonna address the second episode of the self-care arc for season 11.
• 1:06
  SPEAKER_00: Last week we laid the foundation for the self-care actually across five domains.
• 1:12
  SPEAKER_00: So today we're gonna jump into one of those specifically.
• 1:15
  SPEAKER_00: We're gonna look at the self-care physical.
• 1:19
  SPEAKER_00: So I want to frame this conversation differently than you might expect because we do live in a world where optimizing is the obsession through biohacking, tracking, calculating, measuring.
• 1:31
  SPEAKER_00: And I don't think that's what it's all about in our physical health.
• 1:36
  SPEAKER_00: Physical self-care, the way I want us to talk about it today, isn't about that performing ideal, but it is about the relationship that you have with your body that you're gonna root it in.
• 1:49
  SPEAKER_00: Respect and caring and in listening.
• 1:52
  SPEAKER_00: Your body carries you through every single day.
• 2:16
  SPEAKER_00: Let's start with sleep because it is absolutely the foundation of your physical health.
• 2:22
  SPEAKER_00: And it's the one for most of us that gets sacrificed first.
• 2:28
  SPEAKER_00: And sometimes, side caveat, it might not be our decision.
• 2:33
  SPEAKER_00: If you're in that stage of new parenthood or in parenthood stage, it may be that you get woken up in the night for those responsibilities and to take care of that little human.
• 2:44
  SPEAKER_00: Or it may just be that your work demands that.
• 3:05
  SPEAKER_00: There is no self-care practice more powerful enough to compensate for chronic undersleep.
• 3:13
  SPEAKER_00: The research on this is not suitable.
• 3:17
  SPEAKER_00: I mean, it says that adults need seven to eight hours of sleep.
• 3:23
  SPEAKER_00: How many of you get that?
• 3:25
  SPEAKER_00: That's not six.
• 3:27
  SPEAKER_00: It's not, oh, I function fine on five.
• 3:29
  SPEAKER_00: No, your brain and your body need consolidated, consistent sleep to repair, regulate your hormones, consolidate your memories, and run the basic maintenance that keeps you healthy.
• 3:45
  SPEAKER_00: So, what's going to get in the way?
• 3:47
  SPEAKER_00: For most of us, it's one of the three things.
• 3:51
  SPEAKER_00: It's a screen before bed, an irregular schedule, or anxiety that kids get in the moment you lay your head down.
• 4:05
  SPEAKER_00: Can definitely be a big game changer.
• 4:08
  SPEAKER_00: Get it out of your head and onto paper so that you can lay down with some peace.
• 4:20
  SPEAKER_00: All those can be fantastic and great.
• 4:23
  SPEAKER_00: You've just got to find the one that fits best into you.
• 4:28
  SPEAKER_00: And here, if you're a mom, new mom, mom, older kids, and you are working on that sleep schedule, you gotta just work with what they're giving you sometimes, and work with sometimes a little bit of help to get some relief.
• 4:44
  SPEAKER_00: The two hours, three hours, 45 minutes, broken sleep really can be a challenge, and you've gotta look at how that might be affecting your reactions.
• 4:58
  SPEAKER_00: Movement.
• 4:59
  SPEAKER_00: Movement.
• 5:00
  SPEAKER_00: I am being very intentional about not saying exercise because I think that word carries a lot more baggage for us than just saying movement.
• 5:14
  SPEAKER_00: Exercise for many of us or women can be tangled up in getting punishment, compensation, earning food, fixing your body.
• 5:25
  SPEAKER_00: And that's not what we're talking about here.
• 5:27
  SPEAKER_00: Physical self-care through movement is about finding ways to move your body that feels good to you.
• 5:34
  SPEAKER_00: That is actually moving you forward, leaving your feelings stronger and more alive, not depleted and defeated.
• 5:45
  SPEAKER_00: And here's what the research says as well.
• 5:48
  SPEAKER_00: Consistency in any movement is what matters, not intensity.
• 5:54
  SPEAKER_00: A daily 30-minute walk is more beneficial for a long-term health than an intense work workout you dread to do twice a month.
• 6:04
  SPEAKER_00: So the question isn't what is the most effective workout?
• 6:08
  SPEAKER_00: The question you really need to look at is what kind of movement makes you feel good?
• 6:13
  SPEAKER_00: What do you actually enjoy?
• 6:15
  SPEAKER_00: Because the best movement is the one that you'll actually do.
• 6:22
  SPEAKER_00: I know that for me, my movement husband walks through my pregnancy, through as he was newborn here, and then now walks.
• 6:32
  SPEAKER_00: Or if we have the capacity to get in the water.
• 6:49
  SPEAKER_00: So sometimes that's hopping on a jiu-jitsu mat.
• 6:53
  SPEAKER_00: For you, it might be something as simple as dancing in the kitchen, walking in nature, swimming, yoga, lifting weights, cycling.
• 7:02
  SPEAKER_00: It really doesn't matter what it looks like, but it matters how it feels.
• 7:09
  SPEAKER_00: Food is one of the more complicated relationships many of us have.
• 7:15
  SPEAKER_00: And it is more complicated by the industry that profits from our confusion and our self-criticism.
• 7:24
  SPEAKER_00: So I want to offer you this reframe.
• 7:27
  SPEAKER_00: Shift it from what should I avoid to how can I nourish myself.
• 7:32
  SPEAKER_00: Nourishment means giving your body what it needs to function, heal, and feel well.
• 7:39
  SPEAKER_00: It means eating enough.
• 7:40
  SPEAKER_00: It doesn't mean including a variety of foods.
• 7:43
  SPEAKER_00: It means eating in a way that is sustainable and satisfying, not just clean and perfect.
• 7:52
  SPEAKER_00: Restrictions can lead to chronic under eating, cutting out entire food groups without medical reason, counting calories, punishing yourself for eating something bad.
• 8:04
  SPEAKER_00: That's not self-care.
• 8:05
  SPEAKER_00: That's punishment that's dressed up as health.
• 8:09
  SPEAKER_00: Physical self-care around food looks like eating regular meals, including protein, veggies, and foods that generally taste good.
• 8:17
  SPEAKER_00: Hydrate yourself consistently and make every food decision without some judgment.
• 8:27
  SPEAKER_00: I have to tell you that in this one, sometimes people really look at the way I have to eat with my chronic disease and they go, Oh, you're eating so healthy.
• 8:36
  SPEAKER_00: But sometimes it's not about that at all.
• 8:39
  SPEAKER_00: It's what can nourish me the best during that situation and maybe even hold me to what I have to do next.
• 8:48
  SPEAKER_00: So find that pattern for yourself.
• 8:50
  SPEAKER_00: And if you need help, send me a message and let's talk and get some support.
• 8:55
  SPEAKER_00: Your body is incredibly intelligent.
• 8:58
  SPEAKER_00: It will tell you when it's hungry, when it's full, when it's tired, when it needs something different.
• 9:05
  SPEAKER_00: Physical self-care means leaning to listen to those signs rather than overriding them.
• 9:14
  SPEAKER_00: And if you're teaching a little one, it's teaching them how to lean into listening to those signals of their own.
• 9:22
  SPEAKER_00: When they refuse something, don't force the food.
• 9:25
  SPEAKER_00: When they seem to want more, then give them more.
• 9:30
  SPEAKER_00: Tonight while I was starting to make some cheese that's in the kitchen, my little one was drinking milk, and by the end of it, he had had 11 ounces of milk.
• 9:42
  SPEAKER_00: But he drank them and he was so happy and he satisfied himself.
• 9:47
  SPEAKER_00: But let me tell you, that little boy, when he doesn't want something or he's full, he also just knows how to refuse it.
• 9:54
  SPEAKER_00: So teaching to listen to that.
• 9:58
  SPEAKER_00: The last piece I want to talk about today is rest.
• 10:01
  SPEAKER_00: And I mean actual intentional rest.
• 10:04
  SPEAKER_00: Not that you collapse on the couch because I have no choice, rest, chosen rest.
• 10:10
  SPEAKER_00: But we have conditions to believe that rest is something you have to earn, that it's lazy, that if you're not busy, then you're not valuable.
• 10:21
  SPEAKER_00: But physiologically, rest is when your body does it most important work.
• 10:29
  SPEAKER_00: It's when it muscles repair, when the nervous system regulates, and when the immune system catches up.
• 10:34
  SPEAKER_00: When stress hormones come back down to baseline, rest as a physical self-care looks different for everyone.
• 10:45
  SPEAKER_00: It might be a nap, it might be a day with no plans, it might be sitting outside for 15 minutes without your phone, it might be a restorative yoga class or laying down in silence.
• 11:02
  SPEAKER_00: The point I want you to go is you have to give your body space to recover if you're running at full capacity every single day with no recovery built in.
• 11:13
  SPEAKER_00: You're not practicing self-care.
• 11:15
  SPEAKER_00: You are running yourself down and calling it strength.
• 11:19
  SPEAKER_00: Choose rest before your body forces it, and that's the intentional path for you.
• 11:27
  SPEAKER_00: Your action steps this week is to pick one physical self-care anchor.
• 11:34
  SPEAKER_00: One of the things that will protect and prioritize every single day.
• 11:38
  SPEAKER_00: Maybe it's that consistent bedtime, maybe it's that daily walk, maybe it's drinking enough water, or maybe it's actually eating breakfast.
• 11:49
  SPEAKER_00: Just one thing, a small specific doable, and treat it like an appointment with yourself that you don't cancel.
• 11:58
  SPEAKER_00: Notice what comes up when you try to keep it.
• 12:02
  SPEAKER_00: Notice the resistance, notice the guilt.
• 12:05
  SPEAKER_00: That's also information too.
• 12:08
  SPEAKER_00: Thank you for being here and spending the time with me to talk about your self-care.
• 12:14
  SPEAKER_00: It's not always a glamorous, but it's consistent, and consistent is where you will find real transformation in your life.
• 12:24
  SPEAKER_00: Next week we're going to talk about emotional self-care and how to process your feelings instead of suppressing them and distracting from almost anything.
• 12:35
  SPEAKER_00: Share this episode with someone that who needs that permission to rest.
• 12:40
  SPEAKER_00: Leave me a review if the show has meaning something for you, and I'll see you next week on Stacked Intent.
• 12:50
  SPEAKER_00: That brings us to the end of this episode of Stacked Intent.
• 12:55
  SPEAKER_00: If you love this episode as much as I did, head on over and rate and subscribe so you will never miss an episode.
• 13:03
  SPEAKER_00: New episodes are gonna be dropped on Thursdays.
• 13:06
  SPEAKER_00: Until then, this is Becca, and don't forget, enrich your life by being intentional.
• 13:14
  SPEAKER_00: This podcast was created, produced, and recorded, and edited by Staffed Inten.